Category: Workout of the Day

SacTown Throwdown is tomorrow! Please come to the Sleep Train arena to cheer on your fellow CrossFit Davis members if you are available!

We will be open tomorrow during the usual hours and focusing on the Olympic lifts with Coach Elliot leading the way!

Strength

1RM Turkish Get-Up

WOD

AMRAP in 15 Minutes

30 Double Unders
25 Wall Ball Shots 20/14lbs
200M Run

Off Ramp WOD

5 Rounds –  15 Minute Cap

60 Single Unders with 1 Double Under attempt every 30
10 Wall Ball Shots
200M Run

[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Don’t forget we have three teams competing this Saturday at the SacTown Throwdown! Come out to the Sleep Train Arena to cheer them on! Tickets are available at the door and parking is free. [/creativ_alertbox]

Strength

E2MOM for 12 Minutes
3 Squat Snatch ~ 60-65%

Work up to around 60-65% of your 1RM and perform 3 Squat Snatches every other minute for 6 rounds.  New lifters should stay light and work on the complex Power Snatch+Overhead Squat.  Try to ride the bar down into the bottom of the squat.

WOD

For time

Off Ramp WOD

3 Rounds for Time
10 Pull-Ups
20 Bodyweight Lunges

Skill
3x through each. Rest as needed between attempts

5x Skin The Cat
Accumulate 30 Seconds in an L-Sit

Skin the Cats can be scaled into  Knees to Elbows on the high rings or bar along with roll-outs from the knees on the low rings or a barbell.

L-Sits can be performed from the hang, support or scaled down to knee tucks.  Have fun and challenge yourself!

WOD

AMRAP in 20 Minutes
15 Deadlift 155/105lbs
12 Burpee Bar Hops
400M Run

Off Ramp WOD

3  Rounds for time with a 15 minute time cap
15 Deadlift 155/105lbs
12 Burpee Bar Hops
400M Run

Focus keeping the intensity up and using perfect form during the deadlifts AND during the run!

Skill
“Death By Pull-Ups”

With a continuously running clock perform:

1 Pull-up in the first 1 min,
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
…
Continuing this for as long as you are able.  Use your best Kip or do banded pull-ups.  Pull-ups do not have to be unbroken.

WOD

AMRAP in 10 Minutes
10 Thrusters 95/65lbs
15 Box Jumps 24/20″

Off Ramp WOD

AMRAP in 10 Minutes
10 Thrusters 95/65lbs
15 Box Jumps 24/20″

Off Ramp WOD

AMRAP in 10 Minutes
10 Goblet Squats 24/16kg
15 Box Jumps

Strength

E2MOM for 14 Minutes

3x Hang Power Clean ~ 70-75%

Work up to around 70-75% of your 1RM Clean and then  perform 7 rounds of 3 consecutive Hang Power Cleans.  New lifters should keep the load light and use this time to work on your setup and finish position during the HPC.  Keep your shoulders in front of the bar when it is at your knees and finish with your elbows up.

WOD

5 Rounds for time
30 Sit-Ups
20 Kettlebell Swings 24/16kg
15 Push-Ups

Off Ramp WOD

3-5 Rounds for time
30 Sit-Ups
20 Kettlebell Swings
15 Push-Ups

WOD

21-15-9-9-15-21
Deadlift 225/155lbs
Pull-Ups

Run 200M between each round

Off Ramp WOD

21-15-9
Deadlift
Pull-Ups

Run 200M between each round

Remember to protect your back during those deadlifts! Never sacrifice form for speed!

WOD

Row 2000 Meters
50 Push-Ups
40 Box Jumps 24/20″
30 Burpees Bar Hops
20 Overhead Squats 135/95lbs
10 Snatch 135/95lbs

Off Ramp WOD

Row 2000 Meters
25 Push-Ups
20 Box Jumps
15 Burpees Bar Hops
10 Overhead Squats
5 Snatch

Strength

Front Squat 3×5 ~ 70%

New lifters should work up to a moderately heavy weight in sets of 5.  Focus on an upright torso with elbows up and knees tracking over the feet.

Metcon

5 Rounds for Time

20 Kettlebell Snatch 24/16kg
10 Weighted Step Overs* 24/16kg 24/20″

* Hold your Kettlebell anyway that you like and travel from one side of the box to the other.

Scaling 

3-5 Rounds for Time

20 Kettlebell Snatch
10 High Box Step Overs

Spend some time working on Kettlebell snatch form before you abandon it and go with a dumbbell.  Find a weight that allows you to properly rotate and punch up.  If you are finding that you need to “press” out at the end of the lift, or the bell is smacking your wrist you may have gone to heavy. 10 in a row on one arm should be doable when you are fresh.

Happy New Year! The CrossFit Opens and Regionals schedule has been announced!  Mark the dates on your calendar!

Skill

With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid

Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5.

Metcon

AMRAP in 18 Minutes

10 Clean & Jerks 135/95lbs
10 Toes To Bar
400M Run

Scaling

Choose a weight you could easily perform at least 5 as touch and go if you wanted to.  Singles are fine but the weight you choose should not be near max effort.   Toes-To-Bar can be scaled to Knees-To-Elbows, Knee Tucks or some kind of sit-up. Target 3-6 rounds total.

REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd.  

12/31 Open for  CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P.

01/01 Closed

01/02 Normal Hours 

WOD

For time

75 Air Squats
50 Push-Ups
25 Pull-ups
75 Kettlebell Swings 24/16kg
50 Box jump 24/20″
25 Weighted Walking Lunge steps  24/16kg
75 Double unders
50 Kettlebell Snatch 24/16kg
25 Toes To Bar 

Off Ramp WOD

For Time

30 Air Squats
21 Push-Ups
12 Pull-ups
30 Kettlebell Swings
21 Box jump 
12 Weighted Walking Lunge steps
90 Single unders with one double under attempt every 30 reps
21 Kettlebell Snatch
12 Knee Tucks